This is an even more detailed explanation on how to foam roll! Enjoy:)

Once upon a time this girl moved to Hawaii right after high school and I have missed her ever since. Every time she comes back to visit I make sure that I get quantity and quality time with her. We met in our 7th grade sewing class and thanks to her, I learned how to sew. So many good memories with this girl and she is running her first marathon this fall… THE MAUI MARATHON!!! PS her 15 year old brother just did his first marathon this last April!

Operation Try To Eat As Many Nutrients As Possible is still going strong.

!/2 an avocado, a chicken breast, a sweet potato and steamed broccoli salad for lunch… Along with my normal apple and almond butter.

There were a lot of months after my divorce that I pretty much ate out every meal and I ate a ton of junk but I think I am finally getting out of that whole ‘use food for emotional reasons and to fill the void’ thing and eating to fuel my body better. It feels really good.

Enjoy your Tuesday!!!

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When you are going through a rough patch in life do you usually eat more, less, more junk, less junk or does it not change your eating?

-The first few weeks after I filed and moved back to Utah it was hard to stomach anything but then I turned to eating out way too much and sugar x 1,000,000.

Foam rolling—> how often do you foam roll? What area generally is the most painful for you?

I tend to eat less food but more junk. When my husband died I kept a bag of semi sweet chocolate chips in my nightstand. I literally ate handfuls when I couldn’t sleep. It was comforting I suppose. But I lost weight because I couldn’t stomach meals.

Kristine

Wow. Sally. I just caught your video about how you began running. I have to say, you are amazing. I’m so sorry for your loss but so happy you found a beautiful friendship and that you found running. Thanks for sharing your storey.

Liz

Sally, you are inspirational – thank you for sharing your touching story. What a brave thing to do! Like you, I’m not fast, but I like distances. I’m so glad you found Lisa and running to help you through your dark times. It surely has helped me through mine. My daughter lives in NYC and is a runner, too – I’d love to meet up with you and Lisa some day! In the interim, I’ll follow you on your blog. Sending you peace and many miles of joy!!

I’ve been to Kauai, Oahu, Maui, Big Island, and Lanai (not all on the same trip!), I love it there :) hopefully I’ll go back in the next year or two, one of my very good friends is stationed out there now (she’s a helicopter pilot!)

I loved your video, really informative and embarrassingly I have never foam rolled, so the info was much appreciated! Tight IT bands are definitely an issue for me. And your voice is pretty much how I pictured it, which almost never happens :)

Glad you are feeling well and eating good foods. I believe there is plenty of room in a healthy diet for some “emotional” eating, but eating better foods really makes me crave healthy stuff too, a nice bonus!

I’ve been to Maui twice but not since high school! I was actually just looking up races there the other day… I’m really itching to make it back there someday soon. And that’s the foam rolling diagram I turn to for assistance, I love it!

Leigh

I am in Hawaii right now! We are in Maui and loving it. And since we’re still not adjusted to the time change, I’ve woken up early for short runs with the most amazing views. I could get used to this for sure!

Yanet

Love the video! Thank you so much!!
I eat out of boredom or to just take a break. I don’t know if that qualifies as emotional eating but it’s not a good habit!
Hawaii is my happy place. I love it so much!! I’ve been to Oahu and Maui but everyone tells me I need to go to kawaii. I need to win an all expenses paid trip from the price is right or something!!

Kathryn

I love these videos! Keep them coming!
I’m dealing with some crazy IT band pain now, so its always nice to hear that other have fought the good fight and won. I hope you’re doing well! Gluck with your injury!

Awesome video! You’re the cutest. Foam rolling is so bittersweet, that’s for sure.

As for the emotional eating thing, it seems like it depends on the extent of my stress/anxiety. If I’m feeling suuuuuuper anxious about something, I tend to lose my appetite. But, if I’m a little stressed/anxious, then I tend to love all sources of sugar just a little too much. ;)

When things are rough I tend to eat less. I lose my appetite and have to choke food down. That hasn’t happened in a long time though. After the initial stages of the reality of my divorce, I promised myself that never again will anyone or anything make me lose my appetite lol…I do recall forcing down English muffins with peanut butter and turning to fudge brownies as dinner. Hey, whatever works in those moments, right?

AmandaM

Very fun video! I have been going to town on the foam roller trying to help my extremely knotted calf. It really seems to be working. I think the key is that it might take a few days to get a knot completely out. As much as I’d like it to be “cured” with one session, multiple sessions of consistent targeted area work is required.

Ahh the foam roller was a lifesaver for me when I first discovered it back in 2012. I recently bought The Grid and am obsessed (in a sick, self-inflicting pain way if you know what I mean). The Stick is my go-to torture device for calves though.

Personally, during my most difficult life moments (I’ve had 2 major ones) I lose my appetite completely and the thought of food makes me feel sick.

Theresa

I tend not to eat much when I am stressed. I do eat a lot more when I am very sad or just plain bored. As for foam rolling I am learning to love mine because my right hamstring is painfully tight almost all the time. It’s starting to feel better – thankfully! But sometimes that foam roller is a killer. Definitely a love hate relationship with that thing!!

Definitely eat more junk food when Im stressed!
When I was marathon training I was foam rolling every day. Now its a few days a week.
I went to Hawaii for my honeymoon last year! We went to Oahu and Maui and it was amazing!

Erica

I have zero appetite when stressed. I hate that because not only am I dealing with whatever is stressing me, but then I get no pleasure out of eating and eating is pleasurable for me. It’s like double depression if that makes sense.

I haven’t been to HI, but I’m going in October to watch the ironman championship! I can’t wait!!!!!!

I have a love-hate relationship with foam rolling. I hate it, but love how it helps. I need to use it more this week since my hips and back are really tight and I have the runners world hat trick this weekend!

Oh! I meant to let you know hat I have been cooking my sweet potatoes in the crock pot and they’re almost as good as baking them, and definitely better than microwaving! I wrap them individually in foil, cover, and cook on high for about 4-5 hours or low for about 8 hours. I have them in the fridge and just reheat when I want to eat one.

When I’m going through a rough patch I usually eat more of everything. All the food. Even more if it’s full of sugar.

I don’t foam roll as often as I should, though your video motivated me to go do a bit of rolling. My IT band is always the worst. My boyfriend always thinks something is wrong with me when I foam roll, it hurts so bad!

I went to Oahu one time, I didn’t do anything touristy. I need to go back!

Jill

I totally eat junk and bad food when I’m stressed or angry or upset. Going thru a divorce right now and even though I’m killing it in my workouts I’ve gained 8lbs since filing. But I’ve started back on healthy eating this month :)

Awesome foam rolling video. I am all about the foam roller in the evenings while watching a show. My IT band definitely feels it the most. It always seems to be sore. Always.

I tend to lose my appetite, but gain a major sweet tooth when stressed. For example, I am extremely stressed right now and all I want to eat is popcorn, junior mints, and frozen yogurt. This is not good fuel for my half Ironman on Saturday, but oh well.

Hawaii is amazing. I have been to the Big Island, Maui, and Oahu. My husband and I are going to the Big Island again in February. Can’t wait!!!

Sam

My food intake dwindles when I’m stressed.
My ITB, adductors and pereoneals are the most painful to foam roll!
Adductors: http://www.irishfit.eu/protecpics/4x12Manual-inside.gif
Are you adding protein powder to your all your shakes/smoothies (not just the post-workout ones)? Despite the hype, almond milk is stupidly low in protein, especially when compared to milk. Even after adding a nut butter, there’s not much protein in that drink!

I love foam rolling!!! My glutes and quads are always the worst. It hurts soooo gooooood. Thanks for the video!

Two years ago I got broken up with and broke my foot within 24 hours. In the weeks following I barely ate anything!! That along with the loss of muscle in my legs led me to drop like 10 lbs, which is crazy for me! Aside from that, I generally am a stress eater. I gravitate towards comfort foods, sweet and savory.

Leigh

Rough patches…I typically don’t eat well when I’m going through them but then again, I also don’t eat all that much so I tend to lose weight.

The one thing I noted was that I actually eat more at work. I don’t snack at home but it is a whole different story at work. I spent all of last week at home on a stay-cation and prepared all the meals so we ate really well. I went back to work Monday and it has been non-stop sugar-fest. I’m going to start keeping a food diary so I can figure out what triggers it (so far it’s that most of people I deal with have candy bowls and I apparently lack all self-control at approximately 2 in the afternoon). :-)

Foam rolling…I’m horrible at it after a run. Seriously…I would probably have less of the minor twinges and knots if I would only foam roll after a run and during downtime. Surprisingly, I always foam roll before I run. This wasn’t always true, I did it once towards the middle of last year because my legs were freezing and I never looked back…it really warms them and my legs feel light from the start. I’m guessing that with some more time (hopefully sooner rather than later) I learn to equally appreciate the after-run foam roll.

Thank you for posting the video and your mom did a fantastic job filming it.

Kathy McElhaney

Try to foam roll everyday – my quads are the most painful after a trail run!

We have been to Maui, Kauai, the Big Island and Oahu numerous times. Last year we lived on Oahu and I left a big piece of my heart there. Would go back in a heartbeat! I’m signed up for the Honolulu Marathon in December – can’t wait!

Love the info on how to foam-roll!
And I am an emotional eater for sure… but it definitely hits when I get that combo of a stressor and a couple of sleepless nights. When I get good rest, I can handle stress a little bit better. Glad you are getting back to your normal eating habits :)

I’m one of those people that completely loses their appetite when going through rough times. I still eat, but I don’t really find any enjoyment out of it. I do find that I gravitate towards things like pretzels and crackers though instead of real and nutritious food!

Foam rolling!! I NEED to get better about doing it regularly! I only foam roll once in a blue moon and normally it’s when I’ve gotten an injury that probably could have been prevented by foam rolling regularly… Definitely saving that diagram in this post to my desktop!

Wish I could say I’ve been to Hawaii… The most exotic place I have been was Tampa, FL for school haha.

BriAnne

Love the foam rolling instruction video! I’ve watched a few online and yours is so much better. I have a love/hate relationship with my foam roller, but I have to say it is a sure fire way for me not to be uber sore from a hard workout.

I usually turn to food for comfort or a sense of control. There has only been one time in my life that I remember doing the opposite and it was probably because I was going through something I really didn’t think I could get through. I lost like 15 pounds within a few weeks – but that’s over now. :) So I guess I should tell myself that if I’m turning to food for comfort, what I’m going through could be worse and I need to find a different outlet.

Never been to Hawaii and I cry into my pillow every night because of it. My siblings are there for the summer and my parents are heading there on Friday for 10 days….crazy jealous! Are you going to run that Maui marathon with SR? Runcation! :)

Thankfully, I don’t really eat to supplement my emotions. I sleep to supplement them. I have always been able to sleep on command, which can be troubling when I am trying to avoid dealing with something. I end up sleeping all the time and not doing anything else.

I also lose my appetite when I am having a tough time, but when it does return all I want is sugar and garbage. Your lunch looks healthy and yummy! Love the foam rolling video ha, tell your mom she’s a pro ;)

I do hope that you read comments this far down because I had to tell you I just found that Gu has a new flavor energy gel: Salted Watermelon! Totally made me think of you. I have got to try it, but if you beat me to it you have to post and review.

I definitely eat more junk when I’m in a funk (or even when it’s really cold). I find my diet changes and it’s easier to maintain in the summer. My husband and I went to Hawaii for our honeymoon. We went to the big island and had a great time.
I love my foam roller. It’s saved me from my IT band, shin splints and overly tight calves.

Thanks for the video and all the foam rolling info… my friend was bragging it up (foam rolling) and I was like is this a thing? she was like yes hop on… so now I can… thank you, thank you!

When life gets tough I generally don’t eat… I just don’t have an appetite… what I DO eat though is typically junk bc I claim I’m just having a snack and will eat a real meal later… that never happens

When I graduated from undergrad and my step sister graduated from highschool my step mother sent us to Hawaii… Kona (the big island)… It was beautiful but we were much to young to REALLY appreciate it…. I will return one day when I can really take it all in.

I have been slacking with my foam roller, this video inspired me to take it out for a little session!

Rough patch normally means not eating enough and over exercising until I am exhausted and then crash for a day. If I am ever overwhelmed or just blue then it means too much food. Typically though when its a break up (which I have only had one in my adult life) I turned to over exercising, where is the balance right?!

When I went through my divorce I lost weight because I was too stressed to eat. If it’s a major stressor I can’t eat… if its a minor stressor I am the opposite and try to comfort myself with food. it’s a habit I need to break.

There are definitely times where I eat more. When I am stressed I will eat more, but if something bad happens on top of being stressed I can’t eat…it’s very weird.

I would say that I foam roll….sort of. I used to do it more when I had IT band issues, but it’s so painful. I know it’s a “good” painful but I prefer the Stick to the foam roller any day, I just feel like I can get deeper with it.

I went to Hawaii when I was little with my family! We went to Waikiki (sp?) and Moloki (sp?)! It was one of my favorite places in the world, beyond breath taking! I would love to go back with the hubs but it is WAY expensive and we live in NC so the flight/time would be out of this world to get there!

Thanks for the video! I needed some motivation to get back on the rolling wagon and that did it :) my calves and IT band thank you too!! Do you have any other suggestions for dealing with shin splints?? Mine are driving me crazy.

And running the Maui Marathon would be a DREAM. That has actually been a goal of mine for some time now…to finish my first marathon in Hawaii! I will make it happen.

Rebecca

thanks for the vid Janae. I didn’t ever pause for long at the most sore areas before, will definitely do that next time. I usually foam roll once or twice a week when I run. I won’t be running for the rest of my pregnancy now but my shoulder hurt recently and I used the foam roller very carefully for a few seconds (the whole lying on your back thing makes you feel so dizzy) to get the knot out and it did the trick!

When I’m going through a rough patch, I can’t eat at all; makes me feel terrible!

Great video! I love my foam roller and would be so sore without it. I always use it on my IT bands but then will hit my quads and hamstrings just to keep from getting sore. When I’m stressed or even just really busy I don’t eat as much. Then when I do eat it’s usually way too many carbs. We went to Kauai in July of 2012 and it was beautiful!

Nicole

I definitely eat more sugar (well, more everything…but mostly sweets) when I’m having through a rough patch. It’s so hard not to “self-soothe” with food.

I foam roll on occasion – my quads always hate me (in a good way) afterward. My IT band and quads always need it the most.

I’ve been to Hawaii a few times. Maui & the Big Island. I fell in love with the Big Island on a couple trips there. As you’re coming in for a landing at the airport in Kona, you’re descending over a lava rock field…..looks like you’re landing on a pan of brownies!

t

janae, just curious, it’s ok to wear such short and tight workout clothes for mormons?? i thought they strongly suggest wearing bottoms BELOW the knee and discourage tight clothing? just confused, thanks!

Jade

I don’t what my eyes were doing when reading this, but I first thought you had put the avocado, chicken and sweet potato into your smoothie. I was like “um, that’s not my cup of tea but alright” but then realized that was your meal not your smoothie…

As I was scrolling all the way down to the bottom to comment, it was interesting to look how fairly even that there are the stress makes you eat-ers and stress makes you not eat-ers. I’m sure someone has looked into it as why some do and some don’t probably has to do with how the cortisol works on cells but that’s way over my head. I’m definitely a stress eater.

For an extra “zing” on the roller with my ITB – when you find your sweet spot, slowly bend and straighten that bottom leg over and over as you’re “hanging out” in that sweet spot! I usually roll once every 1-2 weeks.

I use my Magic Bullet every day!!! :)))

When I’m stressed/worried I tend to stop eating. :(

Susie

I Just recently started using a foam roller – Wow, I wish I would have learned how to use one sooner.
Thanks for sharing your yummy looking shake – I am now craving a peanut butter and banana smoothie
BTW – I hope you didn’t take that picture with your phone while you were driving!!!
Drinking ( even a shake ) holding a phone to take a picture and driving can be a dangerous combination not just to you, but to everyone you are sharing the road with!
Stay safe and happy running!!

Hey Susie! Thank you so much! I just saw your comment. My passenger actually shot the picture but I am now going to drink my shake before I get in the car, thank you for pointing out that even drinking a smoothie while driving can be distracting. Hope you have a great day!

Nina Beana

I noticed this too and can’t believe nobody else seemed to have noticed.

Regardless of who took the picture, it still seems dangerous to have the passenger take a picture of the smoothie…especially from the angle it seems like the passenger would have had their hand right in front of you!

Trust me, I don’t need a picture of your smoothie so badly that you need to take it while driving. Imagine if an accident happened!!

Thanks Nina for your comment! I am definitely not perfect and even though I did not take the picture, drinking a smoothie and driving can also be distracting. Drinking my smoothie before I get in the car is something for me to work on!

I’m really sorry Nina about the people you know that have gotten in accidents because of distracted driving. Thank you for the heads up and like I said before, no more eating and driving for me… So thank you!

Um I must see this friend of yours brother. It’s not too often that a 15 year old finds another 15 year old that runs because they like it :) :) I’ve ran 2 half marathons so I’d equal out to his marathon right?! ;)